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Relaxation In The Workplace

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Relaxation in the Workplace

There's one truth that holds for anywhere you might happen to work: most of the time they have to pay you to be there! You might be doing work you absolutely love, and you might think yourself the luckiest person on earth nine days out of ten, but there will always be days--rainy days, hung-over mornings, days when you just want to read a good book--when going in to work seems like the last thing in the world you want to do. And even on a good day, the pace of work can become overwhelming: the lunch rush at a restaurant, the first day of a new sale, the last paperwork-filled weeks of the fiscal year. Combine a general bad mood with a fast-paced, high-volume work environment, and you've just discovered one of the best recipes for stress imaginable.

There are a number of solutions to workplace stress out there: desk toys, casual work environments, complicated therapy or company counselors. However, there's only one truly simple, effective remedy for stress, in one word only: Relax. According to the research of Herbert Benson's Mind Body Medical Institute, anywhere from sixty to ninety percent of visits to a physician involve stress-related disorders, most of the effects of which can be substantially reduced by just learning how to relax.

If you're stressed out enough to suffer from these complaints, chances are that advice to "just relax!" in a workplace setting may seem at best difficult, at worst outright foolhardy. But that's just not so. According to Dr. Benson and also to Charles Moore, one of the UK's leading advocates and practitioners of stress-management exercises and therapy, the relaxation response isn't just a response to a relaxing environment: it's an internal process, similar to the physiological effects of stress, that can be activated any time you like. All you have to do is learn how to activate it.

You can do this in your office. Get to a point in your work when you can take a break for ten or fifteen minutes, or just make yourself take a break for ten or fifteen minutes: you do your best work when you're relaxed, so don't worry about the work waiting for you when you get back. Find a calm place to sit down. Get away from any phones, faxes or talkative coworkers for a while--if you have to, just sit down in your car. Take a deep breath and close your eyes.

The two keys to effective relaxation are physical response and mental calmness. Luckily, the two of them go hand in hand. Start out your workplace relaxation by taking long, deep breaths from the bottom of your lungs up to the diaphragm. Try, as best you can, to empty your head of all thoughts, plans, and worries: right now, all you need to do is relax. To help you with this, try saying something simple to yourself while you breathe: count up to four and back down again, think of the name of a favorite pet, child, or friend, repeat a mantra, prayer, or even a line from a favorite song. That's all there is to it. Just breathe in, repeat your mantra, breathe out, and repeat.

Don't worry if you find it difficult at first to clear your head: you can't force relaxation, you can only guide it. Just keep breathing and doing your best to let go. It may help to visualize something simple: imagine a hand grasping all of your worries, and imagine each finger slowly relaxing its grip and opening to its full length until the hand is open, and all of your worries are slipping away.

Keep going for as long as you feel the stress. Once you feel relaxed and ready to go back to work, slowly return your breathing to normal and let go of whatever you've been repeating. Leave your eyes closed for a minute before opening them, and remain in whatever comfortable place you're in for as long as you need to, slowly allowing your workplace thoughts and concerns to return.

You'll find, when you get back to work, that what seemed unmanageable just fifteen short minutes ago suddenly seems fresh, new, and able to be dealt with. You'll find, in fact, that what you may have thought of as an indulgent extra break is one of the best assets you have in the workplace, both for yourself and for your employer, allowing you freedom from the sometimes crippling thoughts and bodily pains that prevented you from concentrating before.

Whenever you find the pressures of work getting too much for you, keep this exercise in mind. Work can be stressful, but there's no reason to let it get the better of you. We sometimes believe that tight control and strict attention to all of the little details is the only way to be effective in a work environment, but in that, we're wrong. The only way to truly be effective is to stay healthy, calm--and relaxed.

The 4th R is a resource and training center for learning how to relax based in South West London. It was founded by Charles Moore, whose health flourished under his own innovative application of principles that are becoming universally recognised as the benchmark for permanently eliminating stress and anxiety.

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BONUS : Relaxation Right at Home

Everyone is entitled to a good, relaxing weekend after five whole days of nothing but work and school assignments. Each family member wants and deserves a weekend of pure relaxation. Too often, people take out-of-town trips and vacations to unwind. Not too many people know that there are endless possibilities of doing stress relief activities right inside their very home. Of course, these stress relieving activities may vary depending on each of the family member's unique personality, preference, and lifestyle.

For parents, it is double the stress since they have to go to work, do their job, and at the same time manage their home. Managing a home is not that easy since these parents have to deal with their children and schoolwork, daily family meals, bills to pay, cleaning, and basically maintaining their home for good and healthy living. Since the only time they spend with their family is on weekends, there are limitless possibilities in pursuing relaxation right at home. Starting with women, they have a lot of stress relief techniques in mind when it comes to simple relaxation. From going to the spa and having a whole body massage, to simple aromatherapy for relaxing their senses --- these are only some of the things that many tired, stressed women miss out on. Some women want to give and make their family happy through the simple act of baking cookies or a yummy chocolate cake for the kids. By seeing her loved ones happy, this would make her heart smile and makes the day worthwhile. Going on with the family man, he has his own way of relaxing, depending on his personality and his interests. For some, carpentry or woodwork can be an amazing source of stress relief, since they get to work on a home project that will make both him and his wife happy. Another would be cars. This is a total giveaway for men, since cars have this certain impact on their masculinity. Whether fixing or restoring it, this can be a good reward after all the work that they have put on it. If the family man is not the “Mr. Fix-it” type, they could opt for a trip somewhere with the family. Going outdoors by camping, swimming, or just a simple picnic by the park would lessen the thoughts of work and focus more on family relations. Simply put...it's all about family bonding. Of course, during such special family moments, everybody would feel more relaxed and also have fun at the same time.


For the children, it is especially crucial to have them exposed to creative activities in order to keep their creative juices flowing. From video games to boardgames, to backyard activities such as baseball, basketball, swimming, to the very fun trampoline, these kids can surely have fun and learn at the same time. Of course, watching TV is like breathing air for them, so for the parents, they have to at least monitor what their children are watching and make sure that what they watch is fun and educational.

Relaxation for the family is not as hard as it seems, for they only have to know what their interests are, and how to have fun at the same time. Relaxation time can also mean family bonding time, since weekends are the only whole days they spend with each other. By just being together and having a great time, this is relaxation in itself.


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